Here at vybey we are passionate about sleep and understand the countless benefits such as improving our mood, increasing our energy levels and concentration, helping to improve our memory and supporting our immune systems1. Nutrition plays a significant role in maintaining a healthy sleep schedule2. vybey’s nutritional meal replacement can help to improve your sleep and overall health. Keep reading to find out more about the importance of sleep, how you can step up your sleep game and how vybey’s meal replacement can help.
Why is Sleep Important?
Sleep is a key pillar of health for all age groups and helps us to think clearly, be alert and sustain attention and emotional regulation throughout the day1. Sleep helps to build a strong immune system which in turn protects our physical and mental health. Studies have shown that 33-45% of Australian adults experience inadequate levels and quality of sleep which has shown to have a significant impact on daytime performance3. One alarming study conducted by Deloitte suggested that the cost of poor sleep to Australia was estimated to be $66.3bn a year4.
1. Improves Your Attention and Concentration
Getting plenty of rest can help you maintain your attention and concentration throughout the day. A lack of sleep can decrease your brain’s ability to function and impair your strategic thinking, reaction time and risk assessment. This can impact important actions such as operating heavy machinery and driving, potentially putting your health and safety at risk5.
2. Improves Memory
Sleep is not only important to maintaining your physical health but it also helps our mind to rest and repair by organising and processing the information that you’ve absorbed during the day. Sleep can help to improve your memory and help to improve your ability to learn when you’re awake5. vybey’s meal replacement shake contains Lion’s Mane nootropic, a naturally occurring mushroom that has been shown to improve memory and concentration and even increase cognitive functioning6.
3. Helps to Prevent Life-Threatening Diseases
Studies have shown that a lack of quality sleep can increase your risk of high blood pressure, heart disease and type 2 diabetes. Sleep helps to regulate important vitals such as blood pressure and insulin which play a key role in preventing potentially life-threatening diseases5.
4. Supports Your Immune System
Impaired sleep helps to protect your immune system and keep harmful bacteria such as the common cold at bay. It does this by supporting the proteins and cells of your immune system to detect and destroy external invaders. It also helps the immune system remember these invaders so the body is able to fight them if it comes into contact with them again5.
5. Protects Your Mental Health and Wellbeing
Sleep not only protects your physical health but it also improves your mental health. It’s common for stress, anxiety and low mood to keep us awake at night. A lack of sleep can make these emotions stronger thus making it harder to sleep and causing us to be stuck in a vicious cycle. Techniques such as mindfulness and journaling have been proven to support sleep and wellbeing as this could help organise your thoughts and improve your quality of sleep5.
6. Maintains Strong and Healthy Relationships
Poor sleep can impact our mood and make it hard to regulate our emotions which can have a significant impact on our relationships. Sleep can help to improve your language, communication and reasoning skills which are key to building relationships so getting enough quality sleep can help you maintain strong interpersonal relationships5.
How to Step Up Your Sleep Game
For some of us, the pandemic has decreased the quality of our sleep quality due to the uncertainty and lack of routine7. At vybey, we're here to help change this; here are a few simple, time proven and team vybey assured methods to step up your sleep game.
1. Create a Cosy Nest Perfect for Sleep
Avoid Light Disruption
Excessive light exposure can alter our sleeping pattern and affect our performance during the day. Blackout blinds or a sleep mask can block out light and prevent it from impacting our sleep8.
Create Some Peace and Quiet
If you can’t eliminate noise, try introducing a calming white noise machine which can help to reduce distractions when trying to sleep8.
2. Keep to a Schedule
Set Your Alarm
Training your body to wake up at the same time each day can help your body maintain a healthy sleep schedule8.
Set Aside Time for Sleep
In order to get the recommended amount of sleep each night then you will need to work sleep into your busy schedule. According to the NHS, the average adult requires anywhere between 6 and 9 hours of sleep each night9.
Keep Those Naps Under Control
You are more likely to have a better night’s sleep if you keep your naps to a minimum. If you nap for too long or too late in the day, it can throw your sleep cycle off and make it harder to regain control over your sleep schedule8.
3. Getting Ready for Bed
Keep Away from Screens
I’m sure your socials are ablaze but it’s important that we step away from our screens and help our brains slowdown8. 26% of Australian adults use the internet most or every night before bed and a further 16% do work before bed which has been linked with sleep disturbances and daytime sleepiness3.
Step Away from The Caffeine
Despite caffeine having multiple benefits if consumed during the day, a study has found that if caffeine is consumed up to 6 hours before bed can significantly impair your ability to sleep8.
Try 4-7-8 Breathing
Inhale through your nose for 4 seconds, hold your breath for 7 seconds and exhale through your mouth for 8 seconds. Breathing exercises are an easy way to engage your body’s natural relaxation response and can help make it easier for us to fall asleep10.
How vybey’s Meal Replacement Can Improve Sleep
Nutrition and sleep are closely linked and a poor diet has been associated with a poor quality of sleep. A healthy and balanced diet can help enhance our quality and duration of sleep which has also been proven to improve our eating habits during the day as we tend to consume high calorie foods, fats and sugars when we are sleep deprived1. However, vybey’s nutritional meal replacement shake provides everything you need for a complete and balanced meal that can help to improve your quality and patterns of sleep. Stay tuned for more self-help and development content.
References
1. Worley, S., (2018). The Extraordinary Importance of Sleep: The Detrimental Effects of Inadequate Sleep on Health and Public Safety Drive an Explosion of Sleep Research. P&T. 43(12), pp. 758-763. Available from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6281147/
2. SleepScore Labs, (2016). Diet & Sleep: Relationship Between Nutrition & Sleep. [online]. SleepScore Labs. Available from https://www.sleepscore.com/eat-well-sleep-well-how-diet-affects-your-sleep/
3. Adams, R., Appleton, S., Taylor, A., McEvoy, D., Antic, N., (2016). Report to the Sleep Health Foundation 2016 Sleep Health Survey of Australian Adults [online]. Adelaide: Sleep Health Foundation. Available from https://www.sleephealthfoundation.org.au/pdfs/surveys/SleepHealthFoundation-Survey.pdf
4. Sleep Health Foundation, (2017). Asleep on The Job: Costs of Inadequate Sleep in Australia [online]. Australia: Sleep Health Foundation. Available from https://www.sleephealthfoundation.org.au/files/Asleep_on_the_job/Asleep_on_the_Job_SHF_report-WEB_small.pdf
5. Noia, A., (2018). 9 Benefits of a Good Night’s Sleep [online]. Bupa. Available from https://www.bupa.co.uk/newsroom/ourviews/nine-benefits-good-night-sleep
6. Julson, E., (2018). The 14 Best Nootropics and Smart Drugs Reviewed [online]. Healthline. Available from https://www.healthline.com/nutrition/nootropics
7. Gulia, K., Mohan Kumar, V., (2020). Importance of Sleep for Health and Wellbeing Amidst COVID-19 Pandemic. Sleep and Vigilance. 4(49-50), pp. 1. Available from https://link.springer.com/article/10.1007/s41782-020-00087-4
8. Singh, A., (2020). Healthy Sleep Tips [online]. Sleep Foundation. Available from https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips
9. Singh, A., (2021). How Much Sleep Do We Really Need? [online]. Sleep Foundation. Available from https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need
10. Rehman, A., (2020). Relaxation Exercises to Help Fall Asleep [online]. Sleep Foundation. Available from https://www.sleepfoundation.org/sleep-hygiene/relaxation-exercises-to-help-fall-asleep
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